Thursday 012215


Main – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

WOD Prep / Skills

Foam Roll IT Bands (No Measure)

1×15 / Side

Foam Roll Upper / Lower Back (No Measure)

1×15 / Side

Foam Roll Quads (No Measure)

1×15 / Side

Foam Roll Calfs (No Measure)

1×15 / Side


Death by 10m (AMRAP – Rounds)

Every Minute on the Minute Run 10 Meters.

Minute 1: Run (1) 10m Sprint

Minute 2: Run (2) 10m Sprints

Minute 3: Run (3) 10m Sprints

Continue this process until you cannot perform (x) number of sprints within the minute time frame.


2RM: Paused Overhead Squat

Pause for 3 Seconds at the rock bottom of your Squat.

Injury Prevention

Barbell Calf Smash (No Measure)

2 Minutes / Side